Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Kefir is a fermented dairy drink that's like drinkable yogurt — zero oxalate, about 300 mg calcium per cup, and packed with probiotics. The fermentation process makes it easier to digest for people with lactose sensitivity. From a kidney stone perspective, it combines two benefits: calcium for oxalate binding and probiotics for gut health (which may affect oxalate absorption through gut bacteria like Oxalobacter formigenes). A glass of kefir is one of the better beverage choices for stone prevention.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 245 g | 0 mg | Safe |
| 2 x 1 cup | 490 g | 0 mg | Safe |
| ½ x 1 cup | 122 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Dairy & Eggs rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Kefir safe for kidney stones?
It's fine. Kefir has 0 mg of oxalate per 1 cup. That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.
What's the oxalate content of Kefir?
Here are the numbers: 0 mg oxalate in one 1 cup of Kefir (245g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Kefir low or high oxalate?
Definitely low. 0 mg oxalate per 1 cup. That's the green zone. No restrictions needed for this food.
What can I eat instead of Kefir?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Kefir. Same food group, way less oxalate.
How reliable is the data for Kefir?
The oxalate number for Kefir — 0 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.